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Unfortunately, as a society the overall health and wellness of many Americans is headed down a dangerous road. By the year 2030 over 50 percent of the population is expected to be obese. With illnesses like type 2 diabetes, heart disease and metabolic syndrome on the rise I can't help but be concerned about the health and future of our kids. While reading the book "The Real Truth About Sugar," author Samantha Quinn states that children as young as six months old are already obese. How is this possible? She states that some infant formulas are as much as 10.5 percent sugar as well as 43.2 percent corn syrup solids (similar to a can of soda). The reality is that if we don't pay closer attention to what we consume on a daily basis we may be putting ourselves and our children at risk for certain health issues.
The good news is that we can have an immediate impact on the health and well-being of our children if we "lead by example". Many of the illnesses that plague us today can be reversed if we acknowledge the problem and face the facts. Let's face it even though our kids might think that their parents are not cool they look up to us. They trust us and as much as they may "fight" us they want us to lead them in the right direction in terms of optimal health. As a parent, I understand the challenges that parents face when it comes to teaching our children how to live a healthy lifestyle. It is our responsibility to ensure that we give them every opportunity to thrive both physically and emotionally.
This week I want to share with you five ways that you can immediately improve the overall health and wellness of both you and your children.
Tip No. 1: Play with your kids 20 minutes a day: It may appear to be rather easy but all of us (myself included) get busy and sometimes spending time with our kids gets pushed to the side. Between work and parental responsibilities the day goes by rather fast. Make it a point to put away your cell phone and head outside and MOVE. If you have little kids play tag. If your kids are older play "hoops", soccer or simply have a catch with them. If your kids don't like sports go for a walk or ride a bike. The goal is to increase your heart rate as well as spend time with your kids.
Tip No, 2: Eliminate soft drinks, fruit juices and most sports drinks: The majority of these drinks are filled with high fructose corn syrup (HFCS). Although we don't know the immediate impact it has on our health, there is compelling evidence that consistent consumption of these drinks leads to obesity, metabolic syndrome, insulin resistance and leptin resistance to name a few (FYI, Leptin is the hormone that tells us when we are full). Since HFCS has been created there has been a dramatic rise in a number of diseases and illness in adults as well as kids.
Tip No. 3: Take them food shopping: A great way to introduce kids to a healthier lifestyle is to take them food shopping. Whether you go to a farmers' market or head to your local grocery store, introducing kids to food shopping gives them a greater respect of where their food comes from. Teach them that the perimeter of the store is where you find the healthier options (i.e. fruits, meats, dairy and veggies). Let your children see your food bill so they have a respect for how much it costs to provide nutritious meals for your family.
Tip No. 4: Exercise during TV commercials: As a kid I loved to watch TV. Sure I played lots of sports and was active after school, however, I enjoyed TV just like everyone else. Try implementing this game with your kids. Next time you sit down to watch TV pick two body weight exercises that you can do during the commercials. Make it a game. Keep track of the number of "reps" that you do during the commercial. The best exercises to do for this game would be the following:
- Push ups
- Plank for time
- Body weight squats
- Couch push-ups (This is a great progression if you are unable to do a regular push up. Simply put your hands on the end of the couch and perform a push up.)
Tip No. 5: Get outside and run sprints: Kids love to sprint. They don't want jog. They don't want to do "tempo runs". They want to sprint and play tag. Think about it for a second. Kids have figured out the best way to do "intervals". They run for 5-10 seconds and then they walk. They repeat this for a long time whenever they are at the park or on the playground. Why not do this at home with them and make a game of it. As adults I think we need to "play" more. We need to think back to when a lot of us were in good shape and it often revolves around games. Pick 1-2 days per week and instead of doing a class at the gym play a game with your kids (i.e. touch football, run the bases - do kids even know how to play this?, walk to a park and play hoops).
As parents it's our responsibility to educate our kids on the benefits of living a healthier lifestyle. Times have changed. We all know that kids as well as adults have more distractions which could have a negative impact on our health. The good news is that by taking some small steps you can dramatically improve the health of both yourself and your family. The benefits from the suggestions listed above are many but most importantly you are teaching your kids the importance of health and exercise while at the same time spending valuable time with them.
Have a question for Union strength coach Kevin Miller? Leave a message in the comments below.
After a heavy loss against the defending champion Los Angeles Galaxy, 4-1, we needed a quick turnaround at home against Chicago Fire. Three minutes into the game, I took a corner kick, the ball got back to me and on my first touch I crossed it back in the box. Jack Mc headed it in the goal and we led 1-0 early in the game and it was the final result. This was my fourth assist of the year. It felt good to get a win at home and have a clean sheet before having to road trip in Canada. First stop was at the Eastern conference leader Montreal.
This game was crazy, we lost, 5-3. We made many mistakes in the game but we never gave up and tried to come back on the scoreboard. I scored my 2nd goal of this season, and it was the goal that brought us back to 4-3 and gave us some hope to tie the game in the last five minutes. It came from a Sheanon Williams long throw, as I was waiting on the top of the box. The ball came right at me on my chest, I brought it down on the ground with my right foot and quickly took a shot with my left foot before the defender could block me. I was very pleased with my goal because I did everything right in the execution technically. And it was a long time since my first goal in the opening game so it felt really good.
The week after we flew to Toronto, I don't have much to say about this game. I played as a forward but it was a very frustrating game for me because I didn't touch the ball much and at the end I was not really happy with my performance and I think the team overall felt the same way. We tied the game 1–1 in the last minute on a goal by guess who? Jack Mc again. It was his 10th goal of the season. Now it was time to come back home and host the Columbus Crew.
We were very motivated to get three points for the game before having a little break. We played an amazing first half with three goals and that ended up being the final score, 3-0. We definitely needed a win like that at home for our fans and for our confidence. It showed us that our team is capable of that type of performance. In this game I got credited for two assists. The first one came from one of my corner kicks and Sheanon Williams scored his first goal of the season with an acrobatic finish.
The second began with great pressure from our forwards, I anticipated the pass to the left back and stole the ball from him. I pushed forward with the ball, entered the box on the right side and saw Conor Casey making a run into the first post. He did a great finish with a diving header. I started this game as a right midfielder and I think that I played my best game of the season so far and I hope there are more to come.
Thank you for your support, I'll talk to you soon.
Merci beaucoup!!!
Sébastien Le Toux, No. 11
This past May over 38,000 people ran the Independence Blue Cross Broad Street Run, held every year in Philadelphia. The number of people who begin a running program is increasing every year. As the number of participants increases so do the number of injuries. I want to start by saying that I am a runner. I enjoy lacing up a pair of sneakers and running on a trail just like all of the other runners in Philly. I have suffered my fair share of injuries over the years and I have made every mistake you can make when it comes to training (ie. overtraining, running while in a lot of pain, neglecting my strength training, etc.) I know how a lot of you feel and I am here to share some tips that I believe will help you run faster and stay healthier.
One of the main reasons I believe more and more people are starting to run is because it is easy to get started. By no means am I saying that it's easy to run but rather all you need is a pair of sneakers and some running shorts. The problem that I see is that most people are running in pain and have no idea where to start in terms of their training. If you talk to any experienced runner I am sure that he/she will have several suggestions on what a "newbie" should do to decrease their chance of injury while improving their fitness.
This week I would like to offer five (5) tips on how to improve your 5k speed and reduce your chances of sustaining an injury. The reason I picked the 5k is because it is a great place to start if you are planning to run longer races in the future. Also, whether or not you are a first time runner or an experienced marathoner your goal should be to run FAST. I know what some of you are saying right now "I just want to run and enjoy my slow jog". Good for you that's great but if you can run FASTER you will spend less time pounding your joints and may decrease your chance of injury. Heck you may even win an age group award!
So if you are a runner (or any athlete for that matter) who is looking to improve their speed here are five tips along with some videos for you to enjoy.
Tip No. 1. Use a heart rate monitor: One of the best tools you can use to help you increase your 5k speed is a heart rate monitor. A good monitor will cost between $100-$200 dollars. I think it's the perfect piece of equipment to use when you are doing track workouts or intervals. The main reason I recommend a heart monitor is to track how well you are recovering both during and after a training session.
Here is a video to show you how to use a monitor: Heart rate training tips for athletes
Tip No. 2. Improve your alignment: Let's face it, running beats you up. Nobody said it was going to be easy. What if I told you that you could reduce your chance of injury if you did some rather simple self-corrective exercises each day to help you improve your alignment as well as your speed? Would you listen? Would you actually do them? Chances are you are starting your workout in poor alignment. If you have access to a good chiropractor or manual therapist then that is fantastic. However, you must be able to fix yourself. The exercises I am talking about were developed by the Postural Restoration Institute. I was fortunate to take one of their courses last November and it has had a big effect on how I feel. The biggest impact it has had on me is my breathing mechanics as well as my pelvic alignment. I am planning to do a whole blog on this topic but for now I would recommend that you head over to posturalrestoration.com and check out their site. Also, there are several therapists/coaches in this area who are trained in their philosophy. I can tell you first hand that if you have hip or back pain you should look into their corrective exercises.
Tip No. 3. Improve your single leg strength: Whenever I assess a new athlete (runner or field/court athlete) one of the first things I do is look at their single leg strength. The majority of the time there is instability in one or both legs. If you want to increase your 5k time I would recommend that you start to implement some single leg strength training into your routine.
Click here to watch a video: Single leg runners: 5k
Tip No. 4. Strengthen your posterior chain (aka your backside): If you want to be able to have a "kick" at the finish line you had better be able to turn on your "Go" muscles. A lot of runners have strong quads and good looking abs but lack the strength in their hamstrings, glutes, and low back. Watch this video to learn how to do a simple yet effective exercise for your "Go" muscles.
Video: Deadlift for runners
Link to buy bands: https://rbt.infusionsoft.com/go/bd/kevinm/
Tip No. 5. Build real upper body strength: If you want to increase your speed one thing you need to increase your power and strength. Most people who run do some "core work" and may do some strength training 1-2 times per week but have you ever really tried to do a perfect push up? Have you ever set a goal of achieving 100 push-ups in 4 minutes? If not, now is the time to start. If you are a beginner start slow and see how many you can do in 1 minute with perfect form of course. You can rest anytime you want. I guarantee that if you start to do push-ups correctly (3-4 x per week) you will see your 5k time drop.
Video: Push-ups for runners 5 k
Whether you are a new runner or an experienced runner your goal should be to run as fast as possible. Everyone can get faster. Implement some of these tips into your program and I believe you will see your times drop.
Good luck!
Have a question for Union strength coach Kevin Miller? Leave it in the comments below.
For this week's post I want to talk briefly about nutrition and more specifically "healthy snacks."
A question that I am often asked by people looking to improve their body composition as well as their energy levels is "what type of healthy snacks can I eat if I want to look and feel better." Before we get started I want to stress that I am not a nutritionist. The nutritional tips that I provide are based off of my own experience as well as books that I have read. If you want to talk to an expert in the field I would recommend that you head over to precisionnutrition.com and speak with John Berardi and his staff.
Most people love to snack. Whether it's reaching for a bag of chips at a game or heading to the vending machine while at work. The key when it comes to choosing "healthy snacks" is to try and eat unprocessed food whenever possible. One thing that you have to remember is that most food companies include ingredients into their snacks that don't fill you up but rather keep you coming back for more. Instead of truly satisfying your hunger they may cause a quick spike in your blood sugar that may provide short term relief but after about an hour you are reaching for your third bag of chips.
When it comes to choosing "healthier" snacks I think it is important to take the following things into consideration.
- Eat snacks that have a balance of proteins, fats and carbohydrates. If you eat snacks that only have carbohydrates you will be in search for more food in about an hour when your blood sugar drops again.
- Plan ahead. By this I mean look at your day and if you are going to be on the run all day in between meetings and your car have snacks that can be eaten quickly and that provide quality nutrition. A great choice here is a homemade trail mix.
- Stay away from the vending machine. These foods are filled with sugar and additives that your body simply does not need. If you want something sweet than make some homemade chocolate covered cashews, almonds or macadamia nuts.
- Avoid fat free products. We have been told by so many people in the media that we should eat low fat or fat free products. Next time you reach for a fat free granola bar take a close look at the ingredients and I guarantee the product is filled with sugar, food additives as well as a host of ingredients that are not good for you. Remember this, fat is not the problem eating a whole bag of chips or sitting at your desk for 8 hours without moving is the problem. Add some good fat (i.e. olive oil, coconut oil, raw butter, nuts) to your daily nutrition plan.
- Eat foods that will eventually go bad. The candy bar in the vending machine although it tastes good could probably stay in there for over a year. Instead eat foods that after a period of time will spoil. This is a sign that you are eating real food and not something that was made in a lab.
Here are five snack options for you to add to your nutrition. The snacks made below are simple to make provide a good balance of vitamins and minerals.
1. Homemade trail mix: Instead of spending money on a bag of premade trail mix try this simple combination instead. Mix all of the combinations below in a zip lock bag and carry it with you to work (or leave it in your car if you drive a lot).
- ¼ cup of raisins
- ¼ cup of macadamia nuts
- ¼ cup of raw almonds
- ¼ cup of tart cherries
2. Greek yogurt (Try and eat vanilla if possible. The "fruit" flavors have added sugar that you may want to avoid if you are concerned about weight gain or are a diabetic)
Add 1-2 servings of vanilla yogurt with fresh strawberries or blueberries. If you want to add a crunch to the mix add in some organic granola.
3. Power smoothie
- ¼ cup of orange juice (optional)
- ¼ cup of water (Use more if you skip the orange juice)
- 1 banana
- 1 tsp. of melted coconut oil
- 5-6 strawberries
- 1 handful of frozen mango
- 1 scoop of a high quality whey protein (I prefer Whey Natural USA which is grass fed)
- 1 handful of kale (optional)
- Handful of goji berries (soak these for 15 minutes in water before placing them in the blender)
- 1 tsp. of spirulina (Optional. Spirulina will turn the smoothie green. It is a rich plant protein that offers a host of health benefits (i.e. B-vitamins, iron,magnesium,etc.). This may not be for everyone but if you are looking to add vitamins to a snack mix in a small amount to your smoothie and give it a shot.
- Blend for 45-60 seconds to make sure everything is chopped up.
4. Dark chocolate covered raw cashews w/ sea salt and cacao.
- In a pot mix in ½ cup of dark chocolate as well as a small handful of organic cacao.
- Melt the chocolate very slowly and add in the raw cashews (1/2 cup).
- Cover the cashews with chocolate and place them on a plate and put them in the fridge for 1 hour to allow the chocolate to harden.
- Sprinkle sea salt on the chocolate and place it in the fridge.
Note, when doctors tell you that chocolate is good for you they are not talking about candy bars they are talking about cacao. It is considered a super food and is very high in antioxidants.
5. Frozen banana with milk (I prefer raw milk but if you do not like the taste use regular milk)
- Peel a banana and place it in a freezer bag for 4-5 hours or until it is frozen.
- Take 1 cup of milk and pour it in the blender.
- Next add the banana and some cinnamon or dark chocolate (optional) to the mix.
- Blend on high until it is thick and creamy (FYI, don't add to much milk you want it to be think like a milk shake).
- If you are someone who needs to eat a bowl of ice cream each night try this a few nights a week instead of the ice cream.
Here is a Bonus snack for you. Homemade avocado dip
- 2 ripe avocados
- ½ lemon squeezed
- ¼ cup of a red onion chopped
- ½ ripe tomato chopped
- Handful of cilantro leaves chopped
- Sea salt to taste
Mix all of the ingredients in a bowl and place this in the fridge for 30 minutes. Add the sea salt to taste. Chop everything up (Make sure the avocado is ripe) and eat with some chips or fresh veggies or add this to a chicken sandwich.
When it comes to snacking it's really important that you enjoy what you eat. By no means am I telling you to stop eating some of your favorite snacks. I think pretzels and ice cream and candy bars are delicious. However, if you put a little effort into preparing some "healthier" alternatives you can still enjoy the taste of the food and reduce the amount of processed foods that you consume. Remember, food should be something that we enjoy and eat because we are hungry if you are an emotional eater you need to find ways to reduce the temptation to snack all day long on empty calories.
As always if you have questions or comments please send them my way and I will do my best to answer them.
Thank you and have a great day!
Have a question for Union strength coach Kevin Miller? Leave it in the comments below.
This week I am going to talk briefly about one of my favorite exercises for both upper body strength and power development. The exercise I am talking about is the pull-up. When I ask most people to do a pull-up their immediate response goes something like this "I can't do pull-ups. I have not done any pull-ups since eighth grade gym class". Most people give up before they ever try doing a single repetition.
The truth is pull-ups are hard to do, however, when done properly they are one of the best exercises for both power and upper body strength.
Here are 5 reasons why I love to do pull-ups:
- They can help improve your posture: Why is this? Because most people sit all day at a desk or sit for long periods of time driving. Pull-ups with good form will force you to put yourself in a better position which in turn can improve your posture. When we sit all day we "turn off" certain muscles. Pull-ups will force you to work on some of your stabilizer muscles in your back and shoulder which in turn can improve your posture when working properly.
- You can do them anywhere: As you will see in the attached video you do not have to belong to a gym in order to do pull-ups. If you live near a park head over to the jungle gym and get started.
- They can help to build big strong shoulders: Instead of doing side dumbbell raises pick up some resistance bands and build some strong shoulders.
- They can help you get faster: Most people don't believe me when I tell them this however next time you watch elite runners run a 100 meter dash take a look at their upper body and tell me if you think they do pull-ups? You won't see any skinny sprinters running sub 10 seconds. The reason they can help improve your speed is because your "lat" muscles connect into your glute muscles which as we know are your "speed" muscles. A strong back equals fast sprinters.
- They help build strong arms: Let's face it, who wants to have skinny arms? Pull ups are a great way to increase both the size and the strength of your arms. With beach season upon us I am sure most people are looking to gain some muscle in their arms. With proper nutrition added into the mix you will see an increase in the size of your arms.
Before you tell me that you are unable to do any pull-ups I want you to watch the video link below. Everyone can start to do pull-ups today. All you need to do is follow the proper progressions in the video if you want to benefit from one of the best exercises for your body.
Check out this video link: Band pull-ups
Purchase bands here: https://rbt.infusionsoft.com/go/bd/kevinm/
Have a question for Union strength coach Kevin Miller? Leave them in the comments below.
Last week I was asked by someone "what is my favorite core exercise". This is a question that I am asked probably 3-4 times per week by various people. Over the past few years the topic of "core" training has been thrown around by doctors, coaches, therapists and weekend warriors. If you were to ask ten fitness professionals what their definition of core training was I guarantee that you would get ten different answers. The fact that people are talking about topics like this is actually good in my opinion. More people need to educate themselves on what they can do to improve their overall health and fitness. The problem with a question like this is that some trainers will offer up exercises, that in my opinion, could potentially do more harm than good.
Before I share with you some video clips that I have put together I want to offer up five of my LEAST favorite core exercises. What we all need to remember is that there is no perfect program. However, there are some exercises that could dramatically increase your chance of injury.
Here are five common core exercises that I believe you should avoid:
1. Regular crunches: I will do a full blog post in the near future as to why I dislike this exercise. I would not waste your time doing one regular crunch where you simply pull on your neck let alone multiple repetitions that a lot of people do at the end of their workout. This exercise could lead to back pain as well as neck pain due to the repetitive flexion that you go through while doing this movement.
2. Partner leg throw downs: This is a popular exercise with a lot of boot camp instructors. I think the last time I did this was JV football (5th-6th grade) because we lost a game. The only thing this will get you is a sore back.
3. Seated crunch machine: This machine is a waste of space. Think about it for a second, I am going to sit down, lock my hips down and flex my spine over and over. This may be the worse piece of equipment in most commercial gyms. Please stop doing this.
4. Russian twists with a medicine ball: I'll admit a mistake when I make one. I used to do this exercise a couple of times a week. The problem with this exercise is that most people get all of their movement from their back (Fyi, you do not want to do this, you want to get movement from your thoracic spine and hips. Fyi, your thoracic spine is the middle to upper portion of your back) and they end up twisting back and forth. This could set you up for an injury down the road. If done properly there may be a place for a rotation exercise similar to this however, the traditional Russian twist is not on my list of safe core exercises anymore.
5. Stability ball crunches: I actually like using the stability ball for some exercises but not for a crunch. A friend of mine e-mailed a video the other day of a guy who did six minutes straight of crunches on a stability ball. Now, I don't mind reverse crunches (I'll share a video in the future) however, lying on this ball while pulling your neck over and over looks painful to me and not the least bit athletic. This has neck injury written all over it.
Below is an introductory video where I talk briefly about core training followed by three separate videos that cover a few of my favorite core exercises.
- Introduction: Blog Intro
- Anterior core: Anterior core
- Lateral core: Lateral core
- Rotation core: Rotation
Please keep in mind that these are only a few exercises that you can choose from. As I stated above there is no perfect program. As a coach I try and learn something new every day. As an athlete, coach or someone simply looking to stay fit you owe it to yourself to educate yourself on various training topics so you can achieve optimal health and performance.
As always, if you have questions please feel free to contact me.
Thank you,
Kevin Miller
Have a question for Union strength coach Kevin Miller? Leave your thoughts in the comments below.
Yesterday I sat in the Toronto airport for over ten hours due to several flight delays. As I sat there I thought about what I wanted to write about this week and how I could tie my long delay and fitness together. What I came up with was five reasons why people continue to delay starting their fitness program. As I have stated in the past, fitness is different for everyone however, I want to provide solutions for people who continue to delay the start of their training program.
Reason No. 1: I don't have time to get to the gym
This is one of the main complaints I hear from people. I understand and respect that you have a busy schedule but who says that you have to go to the gym. Here is workout that you can do at home with nothing more than your body weight:
A1) Body weight squats: Body weight squat
A2) Push up-ups: Push up (regular)
Start a timer and do 10 reps of squats followed by 10 push-ups. Rest 30 seconds and repeat this for 5-10 rounds. Every workout does not need to be long. At times I recommend short and intense training sessions over long low intensity sessions.
Reason No. 2: I don't want to lift weights.
If you have never lifted weights before I can understand how you may be hesitant, however, aside from proper nutrition, lifting weights is one of the best ways to change your overall body composition. Instead of weights start by using resistance bands. Bands are a great way to increase your strength as well as improve your overall stability. Here's a good link to buy bands: https://rbt.infusionsoft.com/go/bd/kevinm/
Video: Total body band circuit (tutorial)
Reason No. 3: I'm hurt so I can't exercise
If you're injured you must see a doctor however, unless you are in a full body cast I don't see any reason why you cannot train. Here is an example that I will use. Let's pretend that you have an injured right bicep. Assuming that you still have two legs and your left arm is okay I can think of plenty of exercises for you to do with. In fact, research has shown that if you train the uninjured arm with an exercise (i.e. single arm bench press) that your injured arm will benefit as well. Don't use the excuse that you are injured. There is always something that you can improve upon (i.e. breathing patterns, rolling patterns, mobility, etc.)
Video: 1 arm DB bench press (neutral grip)
Reason No. 4: I'm too old to start a program.
To be honest when I hear this statement from people I just roll my eyes. Are you really ready to just give up? Who says you are too old? Your doctor? Your spouse? Please, give me a break. I have seen people in their 80's do the Ironman Triathlon so don't give me the excuse that you are too old. Here is an exercise (Plank) that you can start doing today in order to see some strength gains.
Video: Plank w/ pvc
Reason No. 5: I don't want to hurt myself
For many people this is a big concern. They are afraid that if they start a training program they will end up hurting themselves. I can see how this would be a concern for many people. The truth is there is always a risk when it comes to training and with the way most people have become sedentary the risk is high. However, if you follow the proper progressions and work with a qualified coach your chances of hurting yourself go down dramatically. For people just starting a training program I would recommend the following steps.
- Get medical clearance from your doctor. Hire a qualified coach that can provide either an assessment or a screen. I personally recommend that you work with a coach who is familiar with the Functional Movement Screen before you pick up a weight. I would also seek out the expertise of someone who is familiar with the Postural Restoration Institute (PRI). The purpose of a screen is simply to "red flag" any movements that MAY be potentially dangerous.
- Buy a heart rate monitor.
- Track your heart rate variability (HRV) with Bioforce HRV. This piece of equipment alone can dramatically reduce your chance of injury. To find out more about this product go to www.8weeksout.com.
After 10+ hours I knew I would eventually get home but the wait was tough to handle. Don't delay in starting your road to optimal health. Trust me, you will eventually reach your goals, however, you must take the first step forward.
Good luck!
Have a question for Union strength and conditioning coach Kevin Miller? Leave it in the comments below.
We finished the month of April with two away games.
The first was in Washington, D.C. and we won 3-2 against D.C. United. I didn't play this game - I was on the bench but I didn't come in. I was happy about the win but a little bit disappointed to not play in the game. The week after, we played New England and we lost 2-0. I was on the bench again for the start of this game, but played the last 30 minutes. However I was not able to help my team win this game.
We came back home at the beginning of May and played against Seattle. Seattle was my first team in America. I spent three years there (two in USL, one in MLS). It's always nice to play your old team and see familiar faces, especially when you had good memories with this club. Unfortunately I was on the bench again and came in the game for the last five minutes. We tied 2-2 with two goals in one minute by Danny Cruz. After this game, we knew that we had a big week coming with three games.
So after losing points at home against Seattle, we needed a win in Chicago. The score was 0-0 when I came in with 30 min left. I played as a right midfielder, and at the 75th minute, Antoine Hoppenot won a free kick in the midfield, very close to where I was. At this moment, I looked up and saw Jack making eye contact with me and I knew he wanted the ball played behind the center defender. I decided to play the free kick quickly because their defense was sleeping and Jack made a good run behind them.
With a little bit of luck, I played the perfect ball and it went in Jack's steps and he did the rest. We won this game 1-0 and it felt good for me to play a part in creating the winning goal. I was hoping that this good performance would get me back in the starting lineup, which it did. Although the loss against LA Galaxy was disappointing, it has added even more fuel to the fire to win the upcoming games. Hopefully by the time you read this blog, we'll have ended this month on a high note.
That's it for this month, I will talk to you again soon.
Merci beaucoup !!
Sebastien Le Toux
This weekend is the unofficial start of summer. Families have packed their bags and have headed out of town in an effort to get away for some R&R. Some people like to get away and take a complete break from their training program. If that's you, then enjoy the down time. For me, when I travel I like to stay active and train a few days because I find enjoyment in getting in a workout while on vacation. One thing to remember is that this is a great time to reduce your training volume and implement some new workouts. Here are five ways that you can stay fit while on vacation at the beach and still enjoy plenty of time with your family.
Tip No. 1: Train early in the morning
For me one of the best times to get in a workout at the shore is first thing in the morning. I don't mean you need to wake up at 5 a.m. but rather head out around 7 a.m. for a quick 30-45 minute workout on the beach. Don't worry you won't be alone. You will see plenty of other people running on the beach and riding bikes on the boardwalk. The goal here is to enjoy the sunrise and let the stress from work melt away. When you head back to your house at 7:45 a.m. you're ready to start the day knowing you got in a good training session.
Tip No. 2: Go for a long walk on the beach
It's okay if you slow down on vacation. Actually I recommend that you take a step back from some of your normal routines. If you take a spin class 3-4 times per week this week, put your spandex away and go for a long walk right by the waters edge. As you walk, focus on your breathing and enjoy the feeling of the sand between your toes. The benefits of walking in my opinion are underrated. For most people who sit at a desk all week long walking may be the best medicine you can take for your back pain.
Tip No. 3: Get in some band training
A fantastic piece of training equipment for you to use while at the beach is a resistance band. When most people thing of band training they think of doing mindless rotator cuff exercises. When done properly resistance band training is a tremendous way to implement strength training as well as cardio training at the same time.
Here is a sample workout: Red Band circuit
If you want to purchase resistance bands here's a good link where you can buy them.
Tip No. 4: Do some sprints on the beach
Remember when you were young and you would get to the beach and just play in the sand. You would run around with absolutely no worries. You would run back and forth from the water to your towel with buckets of water to fill the hole that your mom or dad just finished digging. For some reason as we get older we stop sprinting. I know what some of you are about to say "I can't sprint anymore, I am too old". I am not saying that you need to sprint 200 yards. Instead keep your workout short and up the intensity. Try doing this workout on the beach instead of running for two hours on the pavement.
Sprint Workout
- 10 minute warm-up (Breathing drills, dynamic stretching, striders)
- 10 x 30 yard sprints with a walk back to the start (If you want to make it really hard run in the deep sand).
- Finish with 50 push-ups.
I guarantee that you will finish this workout feeling refreshed and ready to start the day. Remember you're on vacation. Keep the workout short and intense.
Tip No. 5 Rent a kayak
A fantastic workout is kayaking. I am the furthest thing from an expert when it comes to this type of training however, the few times that I have used one of these I was able to get in a good workout in less than 30 minutes. This is a great way to get some upper body training as well as some core work. Just remember to wear a life jacket.
Well, there you have it. Five ways to train at the beach this summer. I'll be sure to send some video clips when I head to the beach this summer so you can get an idea of how to implement some of these ideas into your program.
Enjoy the beach
Have a question for strength and conditioning coach Kevin Miller? Leave it in comments below.
When I work with someone for the first time whether it is an athlete or someone looking to change their body composition one of the first things that I ask them for is a food log. The reason I do this is because I want to see what they are eating on a daily basis. We all know that athletes have different nutritional requirements than someone who sits at a desk all day long. When I ask people for a three-day log it normally looks something like this:
Breakfast: Bagel with coffee or a bowl of cereal.
Lunch: Soup and salad or a sandwich from the cafeteria with a bag of chips and a fountain soda or an energy drink
Snack: Diet coke and a pack of crackers from the vending machine or an energy bar.
Dinner: Chicken, rice and some green beans or eating out at a restaurant.
Snack: Bowl of ice cream.
If you quickly glance at the items listed above I would say this is a typical day for many of us. If you are an athlete and this is what you are eating on a daily basis I can guarantee you that you are missing out on some performance gains on the field or court due to your lack of nutrients.
I understand that we are all pressed for time and nutrition gets put on the backburner. However, I truly believe that if you are skipping meals and not making food a priority, your performance will suffer and your changes of getting injured will increase.
One of the most common things I hear from athletes is "I don't have time to cook". In my opinion, if you make your nutrition a priority you will be surprised at the quality of food you can make with very little preparation.
Here are five ways you can improve the quality of the foods that you eat:
- Go shopping on Sunday and Wednesday.
- Make a list of what you need to buy at the store.
- Buy fresh local food whenever possible.
- Buy the best food that you can afford.
- Purchase a good cookbook that has simple recipes.
I understand that for some people the kitchen can be intimidating. Here are five (5) meals that you can make in less than 30 minutes.
Meal No. 1
Breakfast: Eggs with spinach, onions, hot sauce, avocado, red peppers, mushrooms
Prep Time: 10 minutes
Cook Time: 5 minutes
Meal No. 2
Lunch: Grilled chicken with red peppers, red onion, garlic, pico de galo, spinach on ciabatta bread with chips and pico de gallo.
Prep time: 10 minutes
Cook time: 5- 10 minutes
Meal No. 3
Snack: Homemade energy bars –
Dark chocolate, sea salt, raisins, protein powder (vanilla), organic dates, almonds and peanut butter
Prep time: 10 minutes
Cook Time: None
(Note, you need to put it in the fridge for 30 minutes to get the chocolate to harden)
Meal No. 4
Dinner: Broiled Salmon with roasted peppers and zucchini and a side salad (onion, tomatoes, walnuts)
Prep time: 5 minutes
Cook time: 10 minutes for fish and peppers
Meal No. 5:
Snack before bed: Protein Shake – Vanilla Whey plus strawberries, banana, kale, coconut oil and ice
Prep Time: 5 minutes
Blend: 30 seconds
Have a question for strength and conditioning coach Kevin Miller? Leave a reply in the comment portion below.


text:
Hypnotic Poison Eau Sensuelle Perfume
By Christian Dior for Women
Hypnotic Poison Eau Sensuelle Perfume by Christian Dior, The original poison started a revolution in women's fragrance . This version is more subtle and easy to wear floral /oriental scent, perfect for modern sensibilities. The fragrance opens with vanilla orchid, fruity accords and damascus rose. Perfumer francois demachy includes ylang-ylang extract, orange blossom absolute, tuberose and vanilla, green leaves in the heart notes. Base notes retain the sensuality of the original with musk and ... Read More
- Y Tu Tambien
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1.7 oz Eau De Toilette Spray
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3.4 oz Eau De Toilette Spray (unboxed)
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About Christian Dior
History and background of Christian Dior. Christian Dior was born in Normandy, France in 1905, and channeled his love for art by opening an art gallery. In 1938, he entered the fashion world as a designer for Robert Piquet. Read more about Christian Dior
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See all Christian Dior products
Customer Comments
I was very pleased with my shopping experience and plan to do my Christmas shopping at FraganceX.com. Over Joyed!
N. Swoyer (Vallejo, CA)
by PowerReviewsPros
- Long-lasting (5)
- Great smell (3)
- Sensual (3)
Best Uses
- Anytime (4)
- Fragrance Type:
- Floral (3)
Reviewed by 5 customers
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Displaying reviews 1-5
- Clean & Fresh
- Great Smell
- Long-Lasting
- Sensual
- Doesn't Hold
Best Uses
- Anytime
- Daily Use
Comments about Christian Dior Hypnotic Poison Eau Sensuelle Perfume:
Good to wear for casual use.. Woman I gifted definitely loved it.
- Fragrance Type:
- Floral, Fresh/Aquatic, Woody/Earthy
- Draws Compliments
- Great Smell
- Long-Lasting
Best Uses
Comments about Christian Dior Hypnotic Poison Eau Sensuelle Perfume:
A superb fragrance from Dior - the best designer around. If you like sweet fragrances at least give this one a try, it is that good.
- Great Value
- Long-Lasting
- Not Overpowering
- Sensual
- Sexy
Best Uses
- Anytime
- Signature Fragrance
Comments about Hypnotic Poison Eau Sensuelle By Christian Dior:
Long lasting,soft,ladylike fragrance.Like it very much.Very wearable and feminine.
Excellent service.
- Fragrance Type:
- Floral, Oriental/Spicy
- Clean & Fresh
- Great Smell
- Long-Lasting
Best Uses
- Anytime
Comments about Hypnotic Poison Eau Sensuelle By Christian Dior:
This is so nice Toilette .. I like it
- Draws Compliments
- Long-Lasting
- Sensual
Best Uses
- Anytime
- Evening Use
- Signature Fragrance
- Special Occasions
Comments about Christian Dior Hypnotic Poison Eau Sensuelle Perfume:
I've been a long time user of the original version of this scent and was just gifted a bottle of this one. It is smoother and more subtle than the original Hypnotic Poison, with shades of Deep Red but longer lasting. I suspect this will become a favourite very quickly! Delicious and seductive, another CD hit in my opinion :)
- Fragrance Type:
- Floral, Oriental/Spicy
Displaying reviews 1-5

subset: commoncrawl


text:
Special Holiday Events at The Vintage Steakhouse
~ Thanksgiving ~ Thursday, November 27, 2014
Come and enjoy Chef Byron's tender succulent House Slow Roasted Turkey Dinner (The kitchen starts cooking at 3am just to get the Pumpkin pies perfect!!!) Bring the whole family over to celebrate our favorite foodie holiday.
Chef Byron prepares a traditional Thanksgiving feast that includes: turkey, potatoes, savory gravy, candied yams, stuffing pumpkin pie and much more! Dessert, Wine and cocktail specials will be offered.traditional menu faire along with selected Seasonal Specials. Please make you and your family's reservation as soon as possible for best table selection and times.
We will be serving our Special and Dinner menu from 12pm to 8pm.
~ Christmas Eve ~ Wednesday, December 24th, 2014
From Roasted Duck to Venison Chops and our Traditional menu fare paired with the Chefs Seasonal Specials Christmas Eve at The Vintage Steakhouse is the place to make the memory special. We will be serving from 12pm to 8pm so don't hesitate and call to make your reservations now.
Christmas Day - December 25th 2014 - We will be closed.
~ New Years Eve ~ Wednesday, December 31st, 2014
Breakfast From 8:00AM to 11:00AM Daily Sunday Brunch From 10:00AM to 3:00PM (Sundays Only) - Lunch From 11:00AM to 3:30PM Daily - Dinner From 3:30PM to 9:00PM Daily (10:00PM Friday & Saturday) - Lounge & Bar Menu From 11:00AM to Closing Daily
The Vintage Steakhouse 26701-B Verdugo St. San Juan Capistrano, CA 92675 - Phone: (949) 661-3400 - Fax: (949) 661-3407


text:
May 9, 2014
Yemen's army killed an al-Qaeda commander thought to have been the mastermind behind various kidnappings of diplomats and foreigners in the country, a spokesperson said.
May 8, 2014
The Yemeni government has allegedly seized control of the last major Al Qaeda stronghold in the country's south.
The U.S. Embassy in Sanaa will be closed to the public until further notice, the State Department announced late Wednesday.
Yemeni forces killed the man responsible for killing a Frenchman near the embassy in Sanaa earlier this week.
May 7, 2014
Yemeni security forces killed three militants linked to recent attacks on diplomats in Sanaa.
Militants have blown up Yemen's main oil export pipeline, local officials reported Wednesday, adding that the attack has halted crude flows as elsewhere, gunmen caused a huge power outage by attacking electricity lines.
May 6, 2014
At least two Al Qaeda-linked militants were killed in Yemen's southern Shabwa province under Sanaa's shelling offensive.
May 5, 2014
A Frenchman was killed and another wounded in an attack in Sana'a.
May 4, 2014
Yemen's armed forces killed at least 37 Al Qaeda suspects on Sunday alone as part of Sanaa's campaign to oust the global terrorist network from the country's southern regions.
May 1, 2014
The National Consortium for the Study of Terrorism and Responses to Terrorism says there has been a 43% increase in terrorist attacks in 2013.
April 29, 2014
Yemeni forces' recent offensive to oust Al Qaeda fighters from southern towns left at least nine people dead Tuesday.
U.S. lawmakers have rejected a provision that would make overseas drone strikes more transparent.
April 28, 2014
Thousands of Yemenis gathered in the city of Mukalla Sunday demanding statehood for the formerly independent southern Yemen.
April 22, 2014
A "massive and unprecedented" military operation targeting al-Qaeda in the Arabian Peninsula is underway in Yemen, according to an unnamed Yemeni official.
April 20, 2014
Five people were killed Sunday as the U.S. continues drone strikes in Yemen.


text:
Korres • Lip Butter - Jasmine • Lip Treatments
(162 reviews)
Average Rating. | 4.0 |
Would buy this product again. | 62% |
Ingredients |
Immissvixen on 9/17/2014 6:56:00 PM more reviews by Immissvixen
Age: 19-24 Skin: Other Hair: Other Eyes: Other
I got it as present, I wouldn't buy it myself, I think it's overpriced. But the product itself is very very good.
1 out of 1 people found this review helpful. Was this review helpful to you? Yes No
*TOP REVIEWER* alina08 on 7/12/2014 6:36:00 PM more reviews by alina08
Age: 25-29 Skin: Acne-prone, Fair Hair: Blond, Straight, Fine Eyes: Green
This lip gloss is really smooth and silky. I like the scent of it, which is not too overwhelming. This is really a colorless lip gloss that offers a sheen over other lip colors or by itself. The only reason that I would not repurchase this is that I do not like or recognize the ingredients on the ingredients list. I have provided them below.
Ingredients: Polybutene, Trimethylolpropane Triisostearate, Hydrogenated Polydecene, Polyethylene, Hydroxystearic Acid, Stearalkonium Hectorite, Propylene Carbonate, Polyglyceryl-3 Diisostearate, Sucrose Tetrastearate Triacetate, Jasminum Grandiflorum (Jasmine) Flower Wax, Tocopherol, Flavor (Aroma), Ascorbyl Palmitate, Oryza Sativa (Rice) Bran Wax, Butyrospermum Parkii (Shea) Butter Extract May Contain: Titanium Dioxide, Mica, Iron Oxides, Red 7 Lake.
1 out of 1 people found this review helpful. Was this review helpful to you? Yes No
*TOP REVIEWER* Hanouna on 5/29/2014 9:58:00 PM more reviews by Hanouna
Age: 30-35 Skin: Other Hair: Other Eyes: Other
I bought this on Lollipop26's recommendation. I was hoping for a light, nude tinted lip balm, but this didn't do it for me at all. My lips are not very pigmented (they're naturally beigey grey) so this showed up as being almost an off-white color on my lips, so I cannot wear this on it's own out of the house (it looks like I wiped mayo on my lips).
It feels comfortable on the lips, it's not greasy or waxy. It has the most awesome caramel scent. However, this is not very moisturizing and is not an effective treatment for dry lips. I would not purchase this again.
Was this review helpful to you? Yes No
ipurerain on 5/17/2014 6:21:00 AM more reviews by ipurerain
Age: 19-24 Skin: Dry, Fair-Medium Hair: Brown Eyes: Brown
love the package, smell and colour. However, it isn't moisturising enough just as many other lip balms, for me anyway. The best one i've used so far is the By terry one.
Was this review helpful to you? Yes No
su on 5/7/2014 7:43:00 AM more reviews by su
Age: 30-35 Skin: Combination, Fair-Medium Hair: Brown Eyes: Brown
I always have it in my purse, as well as shade Plum. Smells great, moisturises my lips really well. Costs nothing in Greece.
Was this review helpful to you? Yes No
tomatotooty on 4/20/2014 6:00:00 PM more reviews by tomatotooty
Age: 19-24 Skin: Sensitive, Fair Hair: Black, Straight, Fine Eyes: Black
Love this lip butter. Amazing formulation, moisturises my lips really well, smells lovely, and leaves a very subtle colour on my lips Not too expensive though.
Only complaint is the packaging - hate dipping my fingers into a pot! Nevertheless I have completely finished using this lip butter and have no regrets about purchasing it!
Was this review helpful to you? Yes No
brightsonrisa on 2/16/2014 8:03:00 PM more reviews by brightsonrisa
Age: 19-24 Skin: Sensitive, Fair, Warm Hair: Brunette, Wavy, Coarse Eyes: Brown
I love these Korres lip balms, particularly the one in Jasmine, and I frequently use it alone or under my matte lipsticks to make them more comfortable. It provides a very sheer wash of color and a decent amount of moisture that isn't really better or worse than other comparable products. But the scent is the real kicker -- it smells like cotton candy! My only issue is that the pot feels unsanitary, which makes me want to try out the version that comes in a little squeezy tube.
Was this review helpful to you? Yes No
januaryicecream on 1/15/2014 9:15:00 PM more reviews by januaryicecream
Age: 25-29 Skin: Dry, Fair-Medium Hair: Brunette Eyes: Brown
I love the formulation of this lip butter and the smell is delicious (does not smell like jasmine but is a sweet smell). It gives a light pink tint to your lips when you apply it. The only thing I don't like is the packaging. I am just not a fan of dipping my finger into a tub so I always carry a lip brush with me. The only reason I wouldn't purchase is because of the colour - it's a bit too pale for me and I prefer brighter colours.
Was this review helpful to you? Yes No
Pnpiano on 11/29/2013 12:07:00 PM more reviews by Pnpiano
Age: 19-24 Skin: Combination, Fair-Medium Hair: Brunette Eyes: Black
The only thing I like about this lip butter is its smell. It's kind of thing that makes my lips look pale in a bad way. And if you have chapped lips, this will make your lips look worse with some white casts. So I prefer this in mango. Anyway it's not bad as a moisturizer.
Was this review helpful to you? Yes No
*TOP REVIEWER* ninaeaster on 8/16/2013 5:36:00 PM more reviews by ninaeaster
Age: 19-24 Skin: Combination, Fair Hair: Blond Eyes: Blue
This is my holy grail lip balm! I am on my second jar of this and will repurchase as long as this is available. This hydrates my lips and leaves a beautiful pink tint. It smells divine and is not sticky at all. Highly highly recommend!
Top Rated Lip Treatments
- 45 reviews
Lansinoh Lanolin
214 reviewsRoC Enydrial Lip Balm
103 reviewsChapstick Medicated
49 reviews


text:
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Amenities include an indoor pool with spa and exercise room, suites, cable TV with HBO, data port phones, guest laundry, ... read more...
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The Mustang Run RV Park on the west side of Oklahoma City is conveniently located just a few minutes from great ... read more...


text: Technically known as Liber Ar(d)machanus, celebrated Irish-Latin manuscript, preserved at Trinity College, Dublin. It is a vellum in small quarto of 221 leaves, written in the Irish hand with fine penmanship. It was known as the Canon of Patrick, but was discovered to be really the work of Ferdomnach of Armagh (died c.845). The earliest extant specimen of a continuous narrative in Irish prose, it contains valuable writings relating to Saint Patrick.New Catholic Dictionary


text:
My name is Debbie Ray and I have over 35 years of experience with this wonderful dog breed. I got my first German Shepherd when I was around 10 or so. Since that time I have almost always been owned by several German Shepherds. I have lived with them, bred them and been owned by them in literally every phase of their lives, from puppy to senior citizen, while they were healthy and while they were sick too. And all of these past experiences with my own German Shepherds has given me an insight into the breed that few have.
Click Here To Buy Your Own Copy Now!


text:
- Forum: Cake Decorating
- Thread: Have a question
Not sure if their will be kids at the party or not, but they didn't request cupcakes . It's for a 70th birthday party though. But I've decided I'm just going to go ahead and do a full sheet cake, with the piano cake on top. THAT should cover the servings, I HOPE lol!


text:
Glacier National Park Intergenerational Adventure: Raft, Ride and Slide
Program Number:
Start and End Dates:
7/29/2014 - 8/3/2014
7/15/2015 - 7/20/2015
7/22/2015 - 7/27/2015
5 nights
Kalispell, Montana
Price starting at:
$1,199.00 -
Price may vary based on date, departure city
Program Type:
Intergenerational; National Parks; Multi-Sport; Science & Nature
13; 5 Breakfasts, 3 Lunches, 5 Dinners
Meal Options:
Program intended for grandchildren from 8 - 12 years of age.
Create exciting memories with your grandchild as you discover the majestic peaks, sparkling rivers and green gullies of Glacier National Park and the Flathead Valley. Learn about magnificent wildlife, plants, geology and the area�s early inhabitants on instructor-led walks and visits to favorite spots in the park. Visit the Summit Nature Center on Big Mountain, raft along Glacier's southern border, hike trails full of flora and fauna and look out over valleys, lakes and rivers from mountainsides in this beautiful, rugged landscape.
� Take a spectacular drive on the Going-to-the-Sun Road and learn about the wildlife of Glacier National Park in its natural habitat.
� Develop your teamwork skills on a safe raft journey down the Middle Fork of the Flathead River on Glacier's southern border.
� Soar to new heights aboard the gondola to the summit and feel the wind in your hair as you slide down the Alpine Slide.
Activity Particulars
High-elevation program, frequent walking short to moderate distances.
Date Specific Information
This date will be staying in a hotel in the town of Whitefish.
Coordinated by Black Hills Educational Institute.
Modern hotel in the town of Kalispell.
Road Scholar Instructors
These instructors are participating on at least one date of this program. Please note that changes may occur.
Becky Lomax
Becky Lomax first saw Glacier National Park when she was three years old during a trip with her family. During college, she returned to work for two summers at Glacier Park Lodge, and later, led hiking and backpacking trips for more than a decade. She is author the Glacier National Park Moon Guidebook Series, which is now in its fourth edition. Currently working as a writer and photographer, Becky has published articles and images on Glacier�s wildlife, trails, history, lodges, melting icefields, and ecology in magazines such as Smithsonian, Montana Magazine, and Montana Outdoors.
Ashley Mason
Ashley Mason started her career in music in 1986 as a voice major at the North Carolina School of the Arts in Winston Salem North Carolina. She was nearly finished with her degree in voice performance when she heard "the call of the wild.� Much to her parents confusion, she transferred to Guilford College in Greensboro, North Carolina to study geology. After finishing up in 1992 with a minor in field biology, Ashley came to Montana to teach for the Glacier Institute. Since then she has been a familiar face in the conservation education field in Northwest Montana. Ashley has been the program director for The Glacier Institute, and has worked for Swan Ecosystem Center, Upward Bound, Flathead Land Trust, and as a ranger naturalist for Glacier National Park. Currently, she is the conservationeducator for Flathead Audubon Society and was the 2012 Audubon Educator of the year. Ashley loves to take the miraculous drama of the landscape and turn it into a story that will captivate her audiences. She lives in Kalispell with her husband, two children, four chickens, cat, and guinea pig.
Josh Gubits
Josh Gubits is an environmental scientist for Whitefish Lake Institute (WLI). While in school, Josh worked as a fishing expert on the Blackfoot, Clark Fork, Bitterroot and Missouri rivers. After receiving his environmental studies degree from the University of Montana, he worked for the Audubon Society to develop education and outreach programs in Santa Fe. Before joining WLI, he worked for the Watershed Education Network as the field programs coordinator. Josh spent the last four years teaching more than 10,000 teachers, students and volunteers about water quality through the collection of chemical, biological and physical data on stream sites across Western Montana. He has spent several years working with volunteers on water quality monitoring and curriculum development. Josh is a certified Montana Master Naturalist, and in 2009 he was the recipient of the Montana Water Teacher of the Year award presented by the Montana Environmental Education Association.
Denny Olson
As the star of the TV show �Critterman�s World,� which appeared on the NBC Montana Today Show for more than four years, Denny Olson has entertained and educated people of all ages in the wonders of nature. His humorous alter-egos � including The Grizz, Dr. Loonacy and Antler Antics, among others � have appeared as he has given presentations across the country to more than 2 million people. Denny has trained thousands of naturalists, teachers and students in acting techniques, lectured on Native American storytelling as a teaching tool, and conducted graduate-level storytelling workshops nation-wide. His critically acclaimed books include, �Way of the Whitetail,� as well as the children�s book, �Special Gifts.� Formally trained as a biologist and geologist, Denny has an M.S. from the University of Minnesota. For the last few years, Denny has applied these skills to his love for Glacier National Park, leading interpretive hikes and doing park presentations.
Peg Stadler
Peg is a retired teacher who has enjoyed many field trips with her students in Glacier. She also takes advantage of living is this beautiful area where she can hike and explore the Flathead and Glacier National Park. Having taught many grade levels from elementary to high school, Peg is looking forward to spending her time with adult learners of Road Scholar. A lifelong learner herself, she is excited for this new adventure.
Meals and Lodgings
Pine Lodge
Whitefish, Montana
5 nights
Pine Lodge
The log framed Pine Lodge hotel reflects the grandeur of Montana. Set on the Whitefish River, with views of Big Mountain and Glacier National Park, the Pine Lodge is unique and inviting.
Contact info:
920 Spokane Ave
Whitefish, MT 59937 USA
phone: 800-305-7463
Room amenities:
Hotel room amenities include: Free Wi-Fi Internet Access Hair dryers Cable Television with HBO Mini Fridge Microwave
Facility amenities:
The hotel features: 100% Completely Non-Smoking Facility Indoor / Outdoor Pool With Connecting Swim Channel Open All Year Outdoor Hot Tub Exercise Room Guest Laundry Free Local Phone Calls Free Wi-Fi Internet Access Complimentary Airport & Amtrak Shuttle service
Smoking allowed:
Elevators available:
Additional nights prior:
Call The Pine Lodge for rates For pre - post stays please contact the Pine Lodge directly.
Check in time:
Additional nights after:
Call The Pine Lodge for rates For pre - post stays please contact the Pine Lodge directly.
Check out time:
Travel Details
Start of Program:
Check in will be at the Pine Lodge located in Whitefish, MT. Check in anytime after 4:00 p.m. Orientation will take place at 5:00 p. m. in the hotel meeting room. You will be staying at
Pine Lodge
that night.
End of Program:
Program ends after breakfast. Hotel check out by 11:00 a.m. You will be staying at
Pine Lodge
the night before.
Required documents:
The Road Scholar Health & Safety Form is required. There will be waivers for activities at Whitefish Mountain Resort and for the float trip that will need to be signed on site.
Parking availability:
There is plenty of free parking available at The Pine Lodge.
To Start of Program
Whitefish, Montana
Nearest highway:
Hwy 93
Nearest airport:
Glacier International Airport
From End of Program
Whitefish, Montana
Additional transportation information same as above
Travel Details
Whitefish, MT
From Train Station
Hotel Shuttle
The Pine Lodge Shuttle
phone: 800-305-7463
Advanced Reservations Required
Per Person/One Way:
Complimentary Hotel Shuttle
Prices are subject to change.
Travel Time:
5 minutes
1 mile
Whitefish, MT
From Airport
Hotel Shuttle
The Pine Lodge Shuttle
phone: 800-305-7463
Advanced Reservations Required
Per Person/One Way:
Complimentary Hotel Shuttle
Prices are subject to change.
Travel Time:
20 minutes
11 miles
Driving Directions
Glacier Park International Airport
Turn left onto Hwy 2 from airport. Drive approximately 4 1/2 miles. Turn left onto Hwy 40 at the first light. Drive approximately 5 miles to the intersection of Hwy 93. Turn Right. Drive approximately 1.7 miles. The Pine Lodge, 920 Spokane Ave, will be on your left.
Elevation Note:
Whitefish, MT is at 3,028'. The highest elevation you'll experience during the week is 7,000'.
Equipment Requirements:
Warm waterproof clothing, rain jacket, swimsuit, sturdy hiking boots, waterproof shoes / sandals (for float trip), a day pack, collapsible walking stick, hat and a leak-proof water bottle are highly recommended.
The prices listed for commercial services and facilities that are not included in the program cost, such as airport shuttles or extra nights lodging, are subject to change without notice. Since Road Scholar cannot guarantee the accuracy of these prices, we strongly suggest contacting the companies directly for the most up-to-date information.
Daily Schedule
Day 1:
Independent Arrival / Lodge Check-in / Orientation / Welcome Dinner
(Tuesday, July 29)
Check in anytime after 4:00 p.m. at the Pine Lodge. Orientation will be at 5:00 p. m. in the hotel meeting room. The Group Leader will greet you with a warm welcome and lead introductions. We will review the up-to-date daily program schedule and any changes, discuss responsibilities, safety guidelines, emergency procedures, and answer any questions you may have. During free time, the Group Leader will often be available to guide informal excursions, activities, or meals not included in the program. You are welcome to join if you wish, with associated costs (if any) on your own, or explore independently. Please be aware that program activities and scheduled times could change due to local circumstances. In the event of changes, we will alert you as quickly as possible. Thank you for your understanding.
Our opening dinner buffet will take place in the downstairs meeting room at the Pine Lodge following Orientation. Local catered American entrees with Vegetarian and Gluten-free options available upon prior request.
Free time to get settled in for the week.
Pine Lodge
Meals Included:
Day 2:
Aerial Adventure / Gondola to the Summit / Alpine Slide
(Wednesday, July 30)
After a short coach ride to Whitefish Mountain Resort, enjoy a tasty breakfast buffet at Ed and Mully�s with choices of whole grain breads and bagels, a variety of yogurts, cold cereals, granola, oatmeal, hard boiled eggs, and a rotation of fresh seasonal sliced fruit. Juice, milk, coffee & hot tea also available.
The day opens with discovery and adventure as we go to Whitefish Mountain Resort to take part in a family bonding Aerial Adventure course. Next, we'll ride the big Gondola to the summit of Big Mountain at 7,000 feet of elevation.
Enjoy lunch with a view as you dine at the Summit House, located at the summit of Big Mountain. A classic buffet with American style entrees will be offered.
After lunch we'll visit the Summit Nature Center and have an interpretive talk about this spectacular part of the Rocky Mountains and Glacier National Park. Next, we'll ride the Gondola down the mountain to the top of the Alpine Slide. This family fun activity allows everyone the chance to use the mountain's gravity to propel them at their own pace down this fun Alpine Slide.
Located just 0.4 miles from the Pine Lodge, enjoy an early evening stroll to one of Whitefish�s local favorites, the Pin & Cue. Enjoy a catered dinner buffet featuring American entrees with Vegetarian and Gluten-free options available upon prior request.
Tonight enjoy a presentation by a local expert on the fascinating ecology, geology, history and culture of Glacier National Park and the surrounding area.
Pine Lodge
Meals Included:
Breakfast, Lunch, Dinner
Day 3:
Glacier National Park / Lake McDonald Valley / Flathead Audubon Society Program / Interpretive Hikes
(Thursday, July 31)
While the Pine Lodge offers many items on their continental breakfast buffet there will be additional catered hot breakfast entrees for Road Scholar participants in the downstairs meeting room.
This morning we'll head to Glacier National Park, about 25 miles away, for an all-day field trip were we'll be lead on interpretive walks and hikes by local instructors with the Flathead Audubon Society.
Enjoy pre-selected sack lunches made fresh with sandwich or wrap, sides, piece of fruit and beverage.
This afternoon, we'll continue with interpretation walks and hikes with the local Flathead Audubon Society instructors.
Enjoy dinner tonight in Glacier National Park at Jammer Joe�s Grill and Pizzeria. Participants will be free to order off the menu for dinner. Jammer Joe�s serves up pizzas, salads and sandwiches in a retro Red Bus atmosphere.
Tonight is a good chance to unwind with a visit to the Lodge swimming pool or hot tub for a soak. Otherwise, just enjoy the view of the Whitefish River from the back deck of the hotel.
Pine Lodge
Meals Included:
Breakfast, Lunch, Dinner
Day 4:
Field Trip to Logan Pass via the Going-to-the-Sun Road / Interpretive Hike
(Friday, August 1)
In addition to the Lodge's continental breakfast, a To-Go breakfast sandwich will be available to grab on our way to Glacier National Park.
This morning we depart for a field trip to Logan Pass traveling on the famous Going-to-the-Sun Road. Along the way we'll be treated to local interpretation.
Enjoy pre-selected sack lunches made fresh with sandwich or wrap, sides, piece of fruit and beverage.
We'll get to the Summit at Logan Pass to experience standing on the 'Backbone of the World' as the natives called the mountains. Logan Pass is at an elevation of 7,000'. The sub alpine ecosystem of Logan Pass is home to creatures with amazing abilities. They require special adaptations to survive at this elevation. It's almost like these animals have developed super powers.
Located just 0.4 miles from the Pine Lodge, enjoy an early evening stroll to one of Whitefish�s local favorites, the Pin & Cue. Enjoy a catered dinner buffet featuring American entrees with Vegetarian and Gluten-free options available upon prior request.
Tonight is a good chance to unwind with a visit to the Lodge swimming pool or hot tub for a soak. Otherwise, just enjoy the view of the Whitefish River from the back deck of the hotel.
Pine Lodge
Meals Included:
Breakfast, Lunch, Dinner
Day 5:
Whitefish Lake Institute Program / Downtown Whitefish / Scenic Float Trip
(Saturday, August 2)
While the Pine Lodge offers many items on their continental breakfast buffet there will be additional catered hot breakfast entrees for Road Scholar participants in the downstairs meeting room.
This morning we'll join experts from the Whitefish Lake Institute and get a big-picture view of Whitefish Lake and be introduced to the timeline of the area, from its geological formation through today. Scientists will explain the complex food web of the lake, the native and introduced fish species that are found there, and talk about the changes that are brought about by introduced species. And, we'll participate in some guided scientific research of our own. Following the presentation, enjoy some free time in Whitefish. The historic downtown has unique shopping opportunities, numerous art galleries and exhibits, and is very pedestrian friendly. The nearby Whitefish Railway Depot houses the Stumptown Historical Society museum with railroad memorabilia from the turn of the century to today. The 1927 Great Northern Railway Depot is listed on the National Register of Historic Buildings.
This lunch has been excluded from the program cost and is on your own to enjoy the cuisine of your choice. Whitefish has numerous restaurants and the Group Leader will be happy to offer suggestions and give directions. You may also join the Group Leader for lunch at your own cost if you like.
This afternoon adventure awaits! Grab a paddle and take a guided scenic rafting float trip down the beautiful Middle Fork of the Flathead River. You'll learn to paddle in cooperation with others as expert leaders guide the raft ride.
Located just 0.4 miles from the Pine Lodge, enjoy an early evening stroll to one of Whitefish�s local favorites, the Pin & Cue. Enjoy a catered dinner buffet featuring American entrees with Vegetarian and Gluten-free options available upon prior request.
Pine Lodge
Meals Included:
Breakfast, Dinner
Day 6:
Independent Departures
(Sunday, August 3)
Continental breakfast at the Lodge.
The program concludes with breakfast, followed by independent departures. Please note that check out is by 11:00 a. m. We hope you enjoy Road Scholar learning adventures and look forward to having you on rewarding programs in the future. Please be in touch via the Road Scholar Social Network, where you can share memories, pictures, and comments. Best wishes for all your journeys!
Meals Included:
Important information about your itinerary:
Every effort has been made to ensure the accuracy and completeness of the information featured on this website. Itineraries are based on our best information at this time. Circumstances beyond our control may require us to adjust itineraries or other details. We regret any inconvenience this may cause and appreciate your understanding. Information will be sent to you from your Program Provider approximately three weeks prior to the program start date. The prices listed for commercial services and facilities that are not included in the program cost, such as airport shuttles or extra nights lodging, are subject to change without notice. Since Road Scholar cannot guarantee the accuracy of these prices, we strongly suggest contacting the companies directly for the most up-to-date information.
Suggested Reading List
Glacier - A Natural History Guide
Author: David Rockwell
Description: Author and naturalist David Rockwell presents in-depth descriptions of the geology, history, flora, and fauna of the park. He explains the park's evolution from the erosion of Siberian mountains more than a billion years ago to the glaciers that gave Glacier National Park its distinctive landscape. He examines the park's great predators-grizzly bears, mountain lions, and wolves-and their complex relationship with their prey. The result is a fascinating and intimate portrait of one of the world's last wild places.
Going-to-the-Sun Road: Glacier National Park's Highway to the Sky
Author: C.W. Guthrie
Description: Traveling Glacier National Park�s Going-to-the-Sun Road is an experience like no other. Laborers toiled for nearly 20 years to complete the 50-mile road that winds an impossible route through the heart of Glacier. One of the most scenic highways in the world, this marvel of engineering set the standard for all national parks. C. W. Guthrie tells the intriguing tale of the history and the construction of the epic Going-to-the-Sun Road. Includes more than 60 black-and-white historic and color photographs, maps.
Geology Along Going-to-the-Sun Road
Author: Raup, Earhart, Whipple, and Carrara
Description: With this colorful and lively guide, Glacier National Park visitors can tour the fascinating geologic events that created the park's majestic scenery. Complete with an easy-to-read map that offers a three-dimensional perspective on the area's geology, Geology Along Going-to-the-Sun Road gives lay readers and geologists alike a glimpse into Glacier's unique geologic summary.
Grizzly Country
Author: Andy Russell
Description: The grizzly bear has always inspired awe in man, but the animal's true nature and character has long been shrouded in myth. Few people know grizzlies as Andy Russell does, and in Grizzly Country he shares stories from a lifetime of experience observing them, first as hunter, then as cameraman. In wonderfully engaging prose, he reveals the life cycle of this remarkable creature.
Wildflowers of Glacier National Park
Author: Shannon Kimball and Peter Lesica
Description: Wildflowers of Glacier National Park and Surrounding Areas is a user-friendly field guide featuring over 300 of Glacier National Park's most common plant species. From wildflowers to trees to grasses and sedges, this book features beautiful photographs, detailed descriptions, notes on habitat and fun facts for each plant. It's a perfect plant reference for anyone with an interest in the natural history and splendor of Glacier National Park.
KIDS: Glacier National Park: Adventure, Explore, Discover
Author: David Aretha
Description: Thousands of years ago, glaciers of the last ice age carved the majestic terrain that became Glacier National Park. Students will learn about the home of hundreds of species of animals and over a thousand plant species. The park is located in northern Montana and readers will find out how best to visit the park, depending on if they are hiking, camping or driving through. Includes color photographs and illustrations, glossary, chapter notes, further reading list, and index. 128 pages.
KIDS: Going to Glacier National Park
Author: Alan Leftridge
Description: Designed for children ages 8 to 13, Going to Glacier is packed with fun and fascinating information about Glacier National Park. Authored by Alan Leftridge, seasonal ranger and naturalist, the colorfully illustrated book details the parks namesake glaciers, flora and fauna, dramatic weather, Indians and early settlers, historic sites and structures, and the effects of fire. The book also features maps and interpretive information for hikes that the kids will love. A must-have for families traveling to Glacier National Park!
KIDS: Born Wild in Glacier National Park
Author: Donald M. Jones
Description: Springtime in Glacier National Park is where the wild things are---baby wild things! This charming collection of candid and sometimes comical images by wildlife photographer Donald M. Jones is devoted entirely to the park's junior residents.
You can't find a better value than Road Scholar.
As a not-for-profit organization, we are dedicated to providing all-inclusive educational programs at great value. From lectures to gratuities to field trips to accommodations - the tuition you pay up front is all that you pay.
Specifically, this program includes:
5 nights accommodations
13 meals: 5 breakfasts, 3 lunches, 5 dinners
Expert-led lectures: 5
Expert-led lectures
Led by one or more of our world-class instructors, typically in a classroom setting, lectures come in the form of presentations, discussions or workshops and offer expert insight into your area of study.
Field trips: 7
Field trips
The world is your classroom, as you're on location with an instructor to pursue your educational theme firsthand.
Hands-on experiences: 4
Hands-on experiences
Learn by doing in these "hands-on" activities directed by an expert.
Plus these special experiences...
Discover Glacier National Park with a spectacular drive on the Going-To-The-Sun Road.
Create team building while enjoying a safe float trip down the Middle Fork of the Flathead River on Glacier's southern border.
Soar to new heights as you ride a Gondola up to the Summit on Big Mountain.
Feel the wind in your hair as you slide down Big Mountain on an Alpine Slide.
View the Daily Schedule to see more
And included with all Road Scholar programs:
Learning led by expert instructors who are authorities in the field of study.
An experienced Group Leader attuned to the needs of Road Scholar participants.
Customary gratuities throughout the program that you would normally pay yourself.
The Road Scholar Travel Assistance Plan, providing 24-hour-a-day emergency assistance coverage.
© Road Scholar 2015
Call toll-free: 1-800-454-5768


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Materials Cost: $10 - $20 per group of students